Partner wod, I go You go:
- 100 cal bike
- 100 sit-up (with weight)
- 100 cal Row
- 100 1-leg deadlift
- 100 cal Ski
- 100 T2B / V-ups
- 100 Burpee
- 100 plank walk-up

Reverse Lunges ( Barbell on Back )

6 x ( 5+5 ) x Go every 3:00

A STRENGTH
4x10m Sled Push
- haastava kuorma

B Every 6min, 1 round (18min)
1. Run 800m
2. 50 wall Balls
3. 50m Burpee broad jumps

- puolet porukasta tekee ensin A-osion ja puolet B-osion, sen jälkeen vaihto

7 rounds for time of:

• 11 body-weight back squats
• 1,000-meter row

12 min AMRAP in pairs
4 rope climbs
36 push-ups

2 min rest

12 min AMRAP in pairs
6 wall walks
24 toes to rings

*Split reps with a training partner.

RX
For time:
10 thrusters (29/43 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

INTERMEDIATE
For time:
10 thrusters (25/34 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

BEGINNER
10-15-20 reps for time:
Thrusters (15/20 kg)
Bar-facing burpees

AMRAP 10:
200m row, ski or bike
10 banded ext. rotation + press
10 knee pushup
10 GM
6+6 bulgarian squat

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-75%
power clean or squat clean + split jerk
8x1+1@80%+%, go by feel, go new set every 1.5 min

Strenght
4x sledge push x 10-15m / pull backwards x10-15m @moderate + hs walk ramp/obstacle/pirouettes yms or 3-5 wall walks
rest 2-3 min bwn sets
Metcon
Every 1.5 min for 6-8 times
4 power clean + 4 front squat + 4 push jerks
use 55-65% of 1m pc&pj.

*ninja = no feet/jump

2× 2+2@71-74% or 2+2@up to 71-74%, sn-%, rest 1,5-2min

FRONT SQUAT + JERK DIP *tee työnnön "dippi" heti etukyykyn perään - yhtä nopea dipin allemeno kuin työnnössä - keskivartalon tuki

3-4× 5+3@70-80%, fs-% rest 3-4min